I love my box. I say that because its awesome, relatively inexpensive, and most of all it makes me accountable! I went to the local gym today because my box is closed on Sunday and the workout was just lame and weak sauce.

First time using my Reebok Nano 2.0s! They are AWESOME! I found myself falling backwards alot because I usually have to fight to stay on my heels but with the Nanos it forced you to stay back. Love em!

Well I'm finally back from vacation! Spent the last 4 days in Washington, D.C. and I am tired! Between Arlington, National Mall, Lincoln Memorial and the Smithsonians we walked a good 8-10 miles the first 2 days then around 6 for the third day. I felt bad missing out on my WODs but I felt like I burned some calories being out and about! I set my alarm this morning to get back into it and I could not get out of bed so I am forcing myself to get up tomorrow and get to the box. Enjoy your Thursday everyone!

Got in early today before heading to work. Today was the first workout that I actually did in a "class" setting. My gym is an open gym setup so I go in anytime and usually there are only a couple people there doing a WOD.

This was my second Tabata style workout. I love the quickness of moving from exercise to exercise, although a 20 second break feels more like 5 seconds. I did well on the landmines, leg raises, air squats and surprisingly the push ups. KB swings, ropes and push press were tough after 2 rounds. I definitely need to work on pacing, instread of going hard from the get go and gassing after a couple rounds. Still a fun workout, I want to find out my 1RM on my deadlift and then my squat and in the future my clean (once my form improves). Have a good weekend!

Today was a fun day! Took a buddy of mine to the box for the first time, he is looking at joining the police force soon so I told him to give Crossfit a try.

Warm up
3 rounds

10 inch worms
10 KB swings
20 lunges

Strength

I have never done a "strength" part of the workout so I was excited to add this from now on! I did a deadlift progression to find my 1RM.

135 x 5
165 x 3
195 x 1
225 x 1
245 x 1
265 x no rep

I was very pleased with that! I did my math incorrectly and thought I only had like 195 or so on there and was disappointed then I recounted and was actually pleased! I'll be working on that, next up is my press!

WOD
6 rounds

10 push ups
20 Crossfit KB swings
10 V-up situps

This workout was supposed to be 10 rounds but we had to quit it early because we had other commitments! Good for my friend because he was going to throw up after the 6 rounds! We enjoyed the workout though. After that we went to my sisters and moved a washer and dryer out of the house, across the street and up the stairs to her new place so that was a workout then we went out and played 9 holes of golf. A successful day off so far! Enjoy your Tuesday!

Quick correction: I said yesterday that the deadlifts hurt my quads....I lied. They killed my hamstrings! I always switch those two around!

This morning I took a friend with me to the gym, he is a really fit guy (5'7 and probably around 195 lbs. or so and really solid). I wanted to see how well he would do and he's always up for a challenge.

Warm up
3 rounds

25 KB swings (35 lbs.)
200 meter run
10/10 KB around the world (I think that was the name, touch your opposite foot while holding KB overhead with other hand.)

Today about killed me! It is hot and humid here in Ohio, made me breathe a little extra this morning. I only completed 4 rounds of the 5 for the WOD. I expended a lot of energy trying to learn how to do a DU, this was my first time attempting and it was tough stuff! I switched the wall balls to a 16 lb. ball for the 3rd and 4th set. Whew! After my buddy destroyed the workout he did squats so I decided to do some presses until I had to leave for work. Debating whether or not to go tomorrow. If I go tomorrow it'll be 4 days in a row and my body will feel it for sure, but if I miss Friday then Saturday is the Buckeye's home opener (my gym is just a few miles from there) so that'll be hectic plus I have to work both days. We will see!

That was painful but a lot of fun! Took my 16 year old brother in law for his first ever Crossfit workout! The air squats were fine but the cleans were tough. Glad I scaled them! The running was hilarious by the 4th round! Had a good turnout at the box. Enjoyed myself! Now time to slam some food at a family cookout!!

Felt pretty good throughout, legs were burning a little (from Monday) and the traps were killing! I'll be back at it tomorrow! Had a friend join with me today so that's exciting! Spreading the good word of Crossfit!